We digest protein more slowly than other macronutrients, which is why eating protein makes us feel fuller.
It also supports the repair of our tissues and organs.

The human body burns more calories digesting protein ( from the thermic effect of food, or TEF) than it does other macronutrients ( carbs and fat ). Digesting protein burns 20 – 35% of the calories in it. So for 300 calories of pure protein consumed, around 60-150 calories are burned just through digesting it. Therefore eating protein increases your energy expenditure and also your calorie deficit.

Whether you are a male or female, I recommend you aim to consume 1-2g of protein per kilo of body weight per day to maintain muscle mass and keep you feeling full. If you train several times a week, you might need up to 2g per kg of body weight.

For example, a female weighing 105kg can aim for 105-210g of protein per day.